Pumpkin Spice Chia Pudding

Pumpkin Spice Chia Pudding

MenoLabs Recipes | Thu, Nov 05, 2020

This recipe has all the things you love about Fall put into one yummy snack!

Chia seeds are an incredible source of dietary fiber, which can improve digestive health. On average, one ounce of chia seeds provide 10 grams of dietary fiber. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome.

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Did You Know

Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed probiotics. But how does fiber help probiotic health? 

There are four key benefits that come from eating a diet rich in fiber.

One, fiber slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from spiking which can lead to overeating.

Two, fiber makes your intestines work faster. When you eat whole grains rich in insoluble fiber, it moves faster through your intestines, which can tell your body that you are full.

Three, fiber cleans your colon. Fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.

Four, fiber helps keep you regular. A high-fiber diet helps you have soft, regular stool, reducing constipation.

Fiber helps feed your gut microbiome


  • ¼  cup chia seeds
  • ½  cup coconut milk(full-fat from a can)
  • ½  cup almond milk
  • 2 tbsp. maple syrup
  • ¼  cup pumpkin puree 
  • 1 tsp pumpkin pie spice 
  • ½  tsp vanilla extract 
  • coconut yogurt or whipped coconut cream to top (optional)

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  1. Mix the chia seeds, coconut milk, almond milk, maple syrup, pumpkin puree, pumpkin spice, and vanilla extract together in a bowl until everything is well incorporated.
  2. Cover and place in the fridge to firm up for at least 2 hours, or overnight.
  3. Top with coconut yogurt or whipped coconut cream, and a sprinkle of cinnamon and/or walnuts.


(*Recipe adapted from Choosing Chia)

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